WORKOUTS FOR ALL LEVELS AND ALL GOALS.
These workouts can be done with extremely limited equipment, in very little space, and in a short time if necessary. Or if you have more time and equipment – you will have those options too!
WORKOUTS FOR ALL LEVELS AND ALL GOALS.
These workouts can be done with extremely limited equipment, in very little space, and in a short time if necessary. Or if you have more time and equipment – you will have those options too!
SUGGESTED ACCESSORY WORKOUTS
Pre:OLY | POWER
Post: SUNS OUT GUNS OUT
Either: GYMNASTICS
Swap: ENDURANCE
SUGGESTED MAINTENANCE FOR TODAY
Pre: WARM UP FLOW |HIP FLEXOR/PSOAS
Post: LOWER BACK RELEASE | PIGEON STRETCH
SUGGESTED ACCESSORY WORKOUTS
Pre:OLY
Post: BUTTS & GUTS
Swap: SANDBAG
SUGGESTED MAINTENANCE FOR TODAY
Pre: WARM UP FLOW |COUCH STRETCH
Post: SHOULDER STRETCH | PIGEON STRETCH
SUGGESTED ACCESSORY WORKOUTS
Pre:OLY | POWER
Post: SUNS OUT GUNS OUT | BUTTS & GUTS
Either: GYMNASTICS
SUGGESTED MAINTENANCE FOR TODAY
Pre: MORNING COFFEE |CALVES/ANKLES
Post: HIPS | SCIATICA/PIRIFORMIS
SUGGESTED ACCESSORY WORKOUTS
Pre:POWER
Post: SUNS OUT GUNS OUT
Swap: SANDBAG
SUGGESTED MAINTENANCE FOR TODAY
Pre: THORACIC SPINE RELEASE |COUCH STRETCH
Post: QUADS/IT BAND | LOWER BACK RELEASE
15 Min AMRAP
As Many Rounds and Reps as possible in 15 Min
3 Inchworms
6 Rows
9 KB Deadlift
Idea of weight for men: 50-70# KB
Idea of weight for women: 30-50# KB
You can also do deadlifts with a single or 2 dumbbells if you don't have the KB for this one!
Score is total number of completed rounds and any additional reps completed in 15 min.
For the inchworms will start in a standing position. You will place the hands down in front of the feet. Start walking the hands out to a plank position. From here you can either add a push up - or skip it, your choice. You then walk your hands back into your feet and stand all of the way back up. That is 1 rep.
You will complete 3 inchworms.
For the rows you will choose an angle that will allow you to do 6 in no more than 2 sets. That means you can do something like 3-3 or 4-2 each time to get those done. The more parallel to the floor your body is, the more difficult they become.
If you don't have anything to do rows, but you DO have a pull up bar - you can also sub jumping pull ups. For these, make sure you are able to bend your knees and use a lot of leg to help you up. When you are standing with your arms extended overhead - the pull up bar should hit the middle of your forearm. Do not use a slow lower for this workout. Jump up and come down fast.
No pull up bar and no rows? You may sub upright rows for this workout as well!
For the deadlifts the kettle bell or dumbbell will be between the feet. Feet will be about shoulder width apart. Keep the heels down and the bell RIGHT between your feet - not out in front of you. Bend the knees slightly and avoid them caving IN. This is not a squat, however - your chest should be OVER the kettle/dumbbell. Arms are straight and long, chest is up.
From here, you will drive through the heels to stand up, squeezing the cheeks at the top. Reach the butt back, hinge at the hips, as you bend your knees to put the KB back down. Focus on keeping the back flat the entire time!!
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
10 Air Squats
10 Sit Ups
20 Mountain Climbers
10 Plate Hops or Chalk Line Jump Overs
No Weight Needed Today!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
For this workout you won't need any weight. That means that this is a great one to save for a hotel room or when you are trying to do something quick during your kid's naptime.
For the air squats you will start with your feet under your shoulders with the heels down. Stand tall and tighten the belly.
Reach the butt back and down. Keep the heels down. Drive the knees out. Keep the belly tight, and lift the chest.
Get the butt lower than the knees at the bottom. Drive thorugh the heels and squeeze the cheeks to stand up.
If you tend to plop, if your knees cave in, or if you REALLY roll forward onto the toes in the bottom of the squat you might want to try using the back of a chair or the pull up bar for a counter balance.
If you have any sort of pain in that bottom position you may choose to squat to a target that is a bit higher - still working on keeping heels down, chest up, and knees out.
For the sit ups we would ideally love to see you touch the ground behind you at the bottom and come up and touch your toes at the top. If you are unable to do this you may try using a little assistance or sub more of a crunch.
Other options are slam balls, dead bugs - or make sure to check Members Only for more pregnant/postpartum subs!
For the mountain climbers you will start in the top of a push up position. Pull one knee up to the chest/armpit - return it - then pull up the other. Every time a knee comes up it is 1 rep.
Plate hops are a SHORT - like 3-4" max jump. You can use a bumper plate or an old phone book! You may also choose to jump over a chalk line. Do that FACING the line then step back over for the next rep.
If you are unable to jump you can try a skip up or over the line or even a low step up.
15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press
Idea Weight for Men: 35-55# KB OR 20-30# DBs
Idea Weight for Women: 12-25# KB OR 10-15# DBs
Score: Total number of completed rounds + any additional reps
Goal: 5 Rounds or more
For the burpees in this workout you can do regular jump in and jump out burpees, step back and go to knees push up burpees. You can also do no push up burpees, or even elevated push up or elevated no push up burpees. The goal is to be able to finish each set of burpees in no longer than about 75 seconds.
For the Goblet Squats you will hold either a single dumbbell or a kettlebell at the chest. Feet are shoulder width apart and heels are down. You will tighten the belly, lift the chest, and reach the butt back and down. Drive the knees out. Ideally you will get your butt lower than your knees at the bottom without rounding the back or caving the chest forward. Keep the heels down the whole time!
If you are unable to get that low in a good position with weight - you may do these weightless!
If you are still having any pain, mobility, or strength issues with no weight - you may use a higher target or some assistance from a chair or something. The goals are still to keep the heels down and chest up/knees out though!
For the press you can either hold 2 dumbbells or a single dumbbell/kb with both hands. The weight will start at your chest shoulder area and you will simply press the weight straight up to a locked out position with the biceps by the ears! Keep the belly tight and don't allow yourself to lean backwards!
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
8 Alternating Single Arm Dumbbell Snatch
16 Single Unders or Taps
Idea weight for Men: 30-40# DB/KB
Idea weight for Women: 12-25# DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
For this workout you wil be doing dumbbell snatches from the ground. Please make sure you get into the proper set up position each time with the heels down, weight between the feet, knees bent, butt back, and chest up!
From that position you will drive through the heels and lift the chest. Keep the arm straight. Stand up hard and fast and squeeze the butt!
Shrug the working shoulder. Pull the elbow high and outside to keep the dumbbell close to the body. Finish by punching overhead and finishing. with the bicep by the ear!
Lower under control and switch hands with each rep.
You may choose to do 16 single unders or 16 taps.
For the taps you will basically run in place tapping one toe at a time on your dumbbell or kettlebell. Almost like a soccer type drill. Each time both toes touch - count that as one rep.
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
DB SNATCH -You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you could sub a shoulder height KB Swing.
WARM UP
Squat Warm Up
Overhead Warm Up
WORKOUT
Front Squat (Every Other Min for 10 Min - 7 Reps)
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.
For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
Shoulder Press (Every other Minute for 10 Min - 7 Reps)
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.
Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way and keep your elbows in front of the bar.
Tall Cleans (3 Sets of 5 (Lightly Building))
From the hang position and no dip/drive. Clean the bar to the shoulder while dropping into a solid front squat position landing.This movement will REALLY focus on your ability to pull under the bar quickly. Start with the bar at the hang position. With no dip and drive from the hips and knees you will SHRUG and immediately pull under into the front squat. You are going to have to be FAST with the lower body and feet. And FAST with the elbows coming around and through.
Start super light for first set - probably the empty bar and only add as you are able to keep speed and use no assistance from the legs and hips.
Clean Pull + Clean (7 Sets of 2. 2 = 1 Clean Pull + 1 Full Clean)
Must be touch and go. No dropping.To be performed on a 20 min clock. Warm up reps do not count. All 7 sets should be challenging but not "max" effort. Goal is going heavy while working technique.
For the clean pull you will set up for your clean with the bar on the ground. Heels are down, hands outside of the legs, chest up, bar close, arms straight, knees bent, hips a bit higher than knees, chest higher than hips.
Pull from the ground in CONTROL and once past the knees pick up speed. Keep the heels down as you lift and bring the chest vertical and then explode through the hips and shrug to start to make the bar weightless. Shoulders should be BEHIND the bar before you start to shrug and extend! Focus on pulling the bar into the body throughout.
Lower back to the ground and use the same technique for the first part of your clean. Only difference is that you will pull under into a front squat position after the shrug to finish the full clean.
Make sure you pull under fast and land in a solid front squat position with the heels down, knees out, chest up, butt lower than knees, belly tight, elbows high, bar on the shoulders. Stand by leading with the elbows, driving through the heels, and pushing the knees out to complete.
3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Squat Clean Singles
Goal: 20+
Score: You will enter weight used. Enter number of reps completed in the comments.In 3 min you will do as many SINGLES - must be dropped or lowered with a complete re-set for each new rep.
Choose a weight that will allow you to get roughly 7 per minute - or a little bit faster than 1 every 10 seconds. Focus on technique - a good set up - and good catch on each rep.
Part A
10 Min EOMOM
(Every Minute on the Minute for 10 Min)
10 Close Grip DB Bench Press
Then
Part B
3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups
Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.
Score: Enter Weight for Bench Press. (Note other weights in comments)For close grip DB Bench, lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulderblades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.
For the flys, lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.
For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!
For the wide grip push ups, take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.
For the diamond push ups, place your hands together with thumbs and index fingers touching to form a diamond shape.
Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!
4 Rounds
Not For Time
15 Banded Side Steps Right
15 Banded Side Steps Left
10 Single Leg Deadlift into 3 Second High Knee Hold Right
10 Single Leg Deadlift into 3 Second High Knee Hold Left
30 Russian Twists
1 Min L Sit (accumulate)
Enter weight used for Single leg deadlift for your score!Banded side steps can be done with either a band around the knees or a gymnastics band at the feet. (See video on IG and FB). Get a slight bend in the knees, keep the heels down, and take big steps.
If you don't have a band to put around the knees or the feet for the side steps - you may swap out a side step up. So you will be on the side of the box instead of behind it. You can hold light 10-15# DBs and do 15 Side Step Ups on each side.
On the single leg deadlift make sure you are holding the kb or db in the opposite hand of the foot that is down. Complete a regular single leg deadlift and then bring the knee up and kb or db up to the shoulder - hold for 3 seconds - then repeat. Try not to put the foot down between reps.
Squeeze the belly and butt in that hold position.
On the Russian twists, use a weight that you can get through the whole thing in 1-2 sets. Keep the shoulders and feet off of the ground. Each rep is touching the dumbbell or plate on both sides.
For the L-sits, choose a method that you can hold for at least 20 seconds each time. Accumulate 1 min each time.
WARM UP
2 Rounds:
10 Scapular Pull-Ups
0:30 Bench Tricep Stretch
10 Kip Swings
5 Push-Ups
Scapular Pull-Ups
1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.
Bench Tricep Stretch
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.
Kip Swings
1. Begin standing under the bar.
2. Jump to the bar, landing in a hollow position.
3. Drive your heels back and push your chest forward into an arch position.
4. Continuously move back and forth between the hollow and arch, keeping the glutes and legs tight.
5. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.
EMOM x 12
(Every Minute on the Minute for 12 Min)
Min 1: 2-5 Bar Muscle-Up
Min 2: 12 Single Arm Medball Push-Ups
Subs and Modifications
Less reps / Jumping transitions
Regular push-ups / Push-ups from the knees
Score: Total Reps of Both
So if you do 2 Bar Muscle Up and 12 MB Push UPs per round your score would be 12 BM + 72 Push Ups=84
Bar Muscle Up
1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support
Med Ball Push Ups
1. Set up in a plank position, with your left hand on top of the Medball, right hand on the floor. Your left arm will be bent, so your body remains parallel to the ground.
2. Lower yourself towards the ground, making sure your elbows track backwards.
3. Push back up into your starting position.
4. Staying in your plank position, roll your Medball towards your right hand.
5. Set up in your plank position with your right hand on the Medball, left hand on the ground.
6. Perform a push-up.
7. Continue alternating the Medball back and forth between both sides.
Skill Focus: Spacial Awareness
3 Rounds for Quality:
5 Jump Full Turn to the Right
5 Candlestick to Forward Roll
5 Jump Full Turn to the Left
Subs and Modifications
Jump Half Turn / Jump Quarter Turn
Candlestick with Bent Legs / Slow Forward Roll
Jump Full Turn
1. Begin standing with your feet hip width apart.
2. Using your arms to help with momentum, jump and spin 360 degrees to the right, landing in the same position, facing the same direction.
3. Make sure to land with bent knees, and try not to move your feet.
Candlestick to Forward Roll
1. Begin standing with feet hip width apart.
2. Sit back, getting your glutes as close to your heels as possible.
3. Roll back onto your shoulder blades, with your arms extended overhead and pressing into the ground.
4. Your toes should come up, pointing towards the ceiling.
5. At the top of the rep, squeeze your glutes to open your hip angle.
6. As you roll forward, pull your heels close to your glutes, and sit-up quickly, getting your shoulders over your toes.
7. Set your hands on the floor, and go immediately into a forward roll.
8. Make sure to tuck your chin into your chest, and stare at your bellybutton for the entire rotation.
Run Version:
3 Rounds
Run 400
Jog 400
Rest 10 Seconds
Run 300
Jog 300
Rest 10 Seconds
Run 200
Jog 200
Rest 3 Min between rounds
The RUN should be HARD
The JOG needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.Try to keep all 3 rounds the same time!
Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.
Run Version (no measured distance):
3 Rounds
Run 90 Seconds
Jog 3 Min
Rest 10 Seconds
Run 1 Min
Jog 2 Min
Rest 10 Seconds
Run 45 Seconds
Jog 90 Seconds
Rest 3 Min between rounds
The RUN should be HARD
The JOG just needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.If you have a watch or something that can measure your total distance - enter it as your score. If not - don't even worry about it! Just log that you completed it!
Try to keep all 3 rounds the same distance if you are able to measure.
Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.
Row Version:
3 Rounds
Row 500 m
Slow Row 500 m
Rest 10 Seconds
Row 375 m
Slow Row 375 m
Rest 10 Seconds
Row 250 m
Slow Row 250 m
Rest 3 Min between rounds
The ROW should be HARD
The SLOW ROW needs to be smooth but recovery!
Try to keep all 3 rounds the same time!
Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to row HARD again.
Bike Version
3 Rounds
Bike 30 Cals HARD (22 for Women)
Bike 30 Cals Chill (22 Women)
Rest 10 Seconds
Bike 23 Cals HARD (16 for Women)
Bike 23 Cals Chill (16 Women)
Rest 10 Seconds
Bike 15 Cals HARD (11 for Women)
Bike 15 Cals Chill (11 Women)
Rest 3 Min between rounds
HARD should be HARD
CHILL is CHILL, but no stopping.
Goal is to have roughly same time for all 3 rounds.Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.
Full Body Warm Up
Running Warm Up
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
200 M Burden run
7 Clean and toss over box.
Ideal Sandbag Weight:
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 + rounds
To pace this workout, set yourself up to maintain sub-3 minute rounds. That may mean reducing the load of the bag if possible, switching the burden run to 100m or a normal 200m run, or going doing 5 reps of the clean & toss over instead of 7. Try a practice round in your warm up and adjust as needed so that in the workout you stay consistent with your choices!
For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.
As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.
For power clean & toss over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Throw the bag over a box, bench, or racked barbell to complete the rep.